Body by Coach Conner
Suggested optimum weight – 185 lbs.
Eat 119 to 152 grams of protein & 3552 to 4084 calories per day to gain muscle mass.
Note: Eat more than 152 grams of protein = 608 protein calories
476 to 608 of the 3552 to 4084 calories you eat comes from 119 to 152 grams of protein you eat each day 1g of protein = 4 calories
The rest of your calories you eat can be from any combination of carbs, more fats/or protein. 1g of carbs = 4 calories. Eat whatever you want but you will need to have at least 2 to 3 realistic meals to get in all your daily calories.
Drink at least 93 oz. of water everyday
Note: 70 to 80% of your muscles are composed of water while the other 20 to 30% of your muscle is made up of protein.
You will be using a protocol referred to as PROGRESSIVE OVERLOAD
You want to workout every 72 hours or every 2-3 days which is basically twice a week because it takes about 36 to 72 hours (depending on the intensity of your workout) for your body to RECOVER, SYNTHEIZE or use enough PROTEIN to rebuild your muscles into bigger & stronger muscles that are ready to lift heavier weights, do more reps and/or sets.
Food Consumption Rule
Aim to consume at least three solid meals prior to training. If you train in the morning, make the biggest meal of your day the one you have immediately after your morning workout. When you finish a workout, your body is in a state where it will suck up any calories you supply it with. Failing to consume a huge dose of carbs and protein after your workout starves the recovery process, that post-workout period when your body builds new muscle tissue. If there is one time of day you want to slam back a higher calorie shake, this is it.
Protein is an important part of your weight-gain diet. No scientific evidence suggests that eating all that extra protein will increase muscle mass—plus, that kind of diet can get pretty expensive.
Carbohydrates can offer the same number of calories per gram as protein, and they’re a lot more affordable. On the other hand, they don’t make you feel as full as when you eat protein or fat, so you tend to eat more. Even so, don’t be afraid to add some extra carbs to your meals. When you do, go for carbs like noodles, white rice, and bread that have a lower fiber content so you don’t fill up as quickly.
Fruits and veggies are carbs, too, and a great source of vitamins and minerals. They are also a great source of…water. All the water they contain can leave you feeling full and make you feel less like going back for seconds. If you’re worried about coming up short on your micronutrients while you’re in the middle of this hardcore campaign to gain weight.
Fats are calorically dense so they provide a lot of energy, and they usually taste really good. But don’t stock up on donuts and lard. Your fats should come from quality sources including raw nuts, sunflower seeds, nut butters, avocado, fattier cuts of meat, olive oil, real mayonnaise, and some cheeses.
Fats also have the lowest thermic effect of food compared to carbs and protein. That means that your body burns anywhere from 5-30 percent fewer calories digesting fats. The fewer calories your body expends to digest the food, the more weight you can retain.
An easy way to up your diet’s fat content is to cook your meat and vegetables in olive, coconut, or other calorie-rich oils. In a pinch, add a little oil to your protein shakes. You can also sneak in some extra fat with your selection of protein. Instead of going for super-lean meat, choose 80/20 ground beef, chicken thighs instead of chicken breasts, and look for a little more marbling in your steaks. Good options include rib eye and T-bone.
Foods To Gain Weight
As you plan your meals for weight gain, remember that you don’t have to follow the usual no salt, no-butter, no-flavor rules. Add gravy, sauces, creamy dressings, and other toppings to your food. Not only do these embellishments make the food taste better so you’ll want to eat more, they also add lots of those necessary extra calories. Foods to gain weight include nut butters, olive oil, coconut oil, avocado oil, grass-fed butters, honey, full-fat coconut milk, and full-fat Greek yogurt. Drinking milk throughout the day, eating peanut butter sandwiches, blending up homemade 1,000-calorie protein shakes are among the fastest ways to gain weight. If you’re serious about packing on the pounds, you’re going to have to eat every 2-3 hours.
Constantly having all of these wholesome, calorie-dense foods on hand takes planning. Your go-to snacks can include trail mix, granola, peanut butter sandwiches, protein shakes, and bagels.
4500 MEAL PLAN
Breakfast 800 calories
4 egg whites + 2 whole eggs
1 cup of oatmeal (dry measurement)
1 slice of whole grain bread
1 tbsp. natural almond butter
1 piece of fruit your choice or ½ c of berries
Snack 700 calories
1 can of tuna in olive oil with mayo, onion, and celery
1 whole grain tortilla wrap
1-cup low-fat milk
12 almonds or walnuts
Lunch 800 calories
6 oz. chicken breast
1-½ cups of brown rice or quinoa
½ chopped pepper orange-red-or yellow
½ cup chopped mushrooms
½ cup chopped carrots
1 tbsp. olive oil
Snack 700 calories
1 scoop protein powder (Whey protein- vanilla ice-cream) blend with milk
1 tbsp. almond butter on bagel
1 whole bagel
Dinner 800 calories
6 oz. steak
1-cup whole grain pasta
1 tbsp. olive oil
2 cups chopped or pearl vegetable (broccoli, cauliflower blend, whatever works)
1 cup of berries
1 cup of cottage cheese
1 tbsp. almond butter
1 envelope of think Thin Protein Fiber Hot Oatmeal
Madagascar Vanilla Almonds, Pecans (really good)
Just add dry packet to cottage cheese
Spreading your meals evenly throughout the day is a good idea and will help maintain a steady stream of nutrients to the muscle tissue. For variation throughout the week, substitute foods of a similar nutritional value and create your own custom taste of meals.
For example in the mass gain diet, substitute a different piece of fruit other than a banana. On other days you may want to eat turkey rather than chicken, a bake potato rather than rice, and so on as to break up the boredom.